Womens Workouts
5 Easy Ways to Improve Bone Strength AT HOME with Osteoporosis
Simple and effective exercises for stronger bones! š¦“
If you have osteoporosis, bone strengthening exercises are key to helping you prevent fractures.
Research has shown that impact exercise, strengthening and balance all play a key role in improving bone density and strength. The key is making sure you are doing it consistently.
Follow Dr. Alyssa, physical therapist and osteoarthritis specialist as she shows you 5 exercises you can easily fit into your daily routine to get more benefit out of your normal, everyday movement. These movements can start to add up over time and make a significant change to your bone health.
If you have osteoarthritis, joint pain or stiffness, there are a few considerations to be made when looking at adding impact but you’ll learn what those are in this video.
With osteoporosis or osteopenia, it is KEY to take action. A fracture can be life changingā¦
If you are at a high risk for fracture or have a history of a fracture, please use caution and follow advice from your healthcare provider.
Other videos you might like:
5 exercises to build stronger bones with osteoporosis
10 minute workout for stronger bones with osteoporosis led by a physical therapist
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Disclaimer: This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.
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Welcome to DAY 1 of this BEASTMODE Clubbell Program!
We are starting this series strong with a DOUBLE CLUBBELL workout that is a great full body workout and really trains your brain!
Purchase your Clubbells here: https://amzn.to/3TWBZw6
Now in this workout I have two 5lb clubs and two 10lb clubs available for myself. You’ll see me switch up and down. Listen to your body and feel free to move up and down based on how you’re feeling today.
You’ll see me rest and make mistakes. That’s because the more tired you are, the harder it becomes to maintain form and remember movement order and flow. Our goal is training clubs until movements are ingrained in the muscle memory, but that takes time and practice. In the meantime, it’s a great test of your ability and focus. I chose to start this program with this workout because it’s difficult and a great test of where you are today. This is the kind of workout I want to do at the beginning of the program and then again at the end to really see how I’ve grown and progressed over these 5 weeks.
During this 5 week program, we will have 3 clubbell workouts each week. One of those workouts will be a double clubbell workout. I’m including double club work because I feel like it really challenges the brain to control both weights at the same time. You’ll see me move up and down in weight so that I’m challenging myself when I feel I can, but also staying safe and maintaining proper form by adjusting down whenever necessary.
Workout:::
Perform each superset of exercises for the specified work time before moving on to the next superset. 30 seconds of rest between each exercise.
1 MINUTE per exercise; 2 rounds of the whole circuit
A. Circles
B. Circle Cast
C. Pendulum Cast
D. Shoulder Cast Pendulum Cast
2 MINUTES per compound movement; 2 rounds of the whole circuit
A. Circle – Circle Cast
B. Circle – Circle Cast – Pendulum Cast
C. Pendulum Cast – Circle – Cast Pendulum
3 MINUTES of the whole flow; 2 rounds
Full Flow
Equipment Needed: 2 clubbells of the same weight.
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I would be so grateful for your support so that I can continue to make high quality videos for you!
L I N K S
Social Media:::
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š
šØš« š©š«šØšš®ššš¬ š š®š¬š šš§š š„šØšÆš, š”šš«š’š¬ š¦š² šššššš šššššš
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Ring Light: https://amzn.to/3k8XjJI
Where I Get My Music: Try Epidemic Sound FREE for a month!
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D I S C L A I M E R
By clicking on any of the links I have provided I may receive a small commission from your purchase.
This is my own personal workout and may not be suited for you. It is strongly recommended that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk. Please take the time you need, listen to your body, and work at your own pace. Everyone is different and achieving one’s goals requires patience, commitment, and steady, ongoing work. Rome wasn’t built in a day.
Thanks for watching!
Chanon
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fit from youngla for her CODE: BEEF #fitness #fitnessmotivation #leanmuscle #fitnessjourney #musclebuilding #womensfitness
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Get ready to crank up the intensity in this 30-minute HIIT-style cardio workout with dumbbells!
Don’t forget a stretch – https://youtu.be/Ab2OJU2NkdQ?si=5oP3F2DlIEsIjpKQ
This workout is designed to get your heart pumping and those calories burning fast. š„ Youāll be moving through powerful, full-body exercises that maximize your burnāno jumping necessary, so you can make it your own! All fitness levels are welcome to dive into this sweaty, high-energy session.
Letās get moving, burn those calories, and build that strength! Grab your dumbbells, and let’s MOVE
š Key Tips:
Use weights that challenge you but still allow good form.
Take breaks when you need to.
Modify the moves to match your level.
THANK YOU FOR SUPPORT
šš½ LIKE if you want more full body workouts with weights!
š¬ COMMENT to let us know what other videos you want to see.
š SUBSCRIBE + turn on notifications so you never miss a workout!
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Join my e-mail List and check out my Website: www.CDornerFitness.com
š Thank you for your support to keep the workouts coming! šŖ
Venmo: Christina-Dorner
Or visit š https://www.cdornerfitness.com/support to help support our channel! š
NEED EQUIPMENT? Shop my AMAZON Equipment page ā¶ļøhttps://www.amazon.com/shop/cdornerfitness/list/7A2UHPSZF94K?ref_=cm_sw_r_cp_ud_aipsflist_aipsfcdornerfitness_GXA9VCRQMGWNW5HPH068
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Disclaimer:
CDornerFitness LLC strongly recommends that you consult with your physician before beginning any online exercise program.
You should be in good physical and mental condition to participate in the exercises provided. Not all exercises or movements are suitable for everyone. If you experience pain, discomfort, dizziness, or any other symptoms while exercising, stop immediately and consult your healthcare provider.Please be aware that there is an inherent risk associated with any exercise activity, and there may be a risk of injury. By engaging in the online exercise programs provided by CDornerFitness LLC, you confirm that you are participating voluntarily, assume all risks of injury to yourself, and agree to release and discharge CDornerFitness LLC and its representatives from any and all claims or causes of action, known or unknown, specifically arising out of CDornerFitness LLC’s negligence.
Always warm up before beginning any workout and make sure to cool down afterward. If any movement or instruction feels unsafe or uncomfortable, please modify it to suit your level or choose not to participate in that particular activity.
It’s essential to listen to your body and work at your own pace. Remember, safety first.
āāāāāāāāāāāāāāāāāāāāā
POUNDS TO KG CONVERSIONS
5lb ā 2.5kg
8lb ā 3.5kg
10lb ā 4.5kg
12lb ā 5.5kg
15lb ā 7.0kg
17lb- 7.5 kg
20lb ā 9.0kg
25 lb ā 11.5 kg
30lb ā 13.5 kg
35 lb ā 16.0 kg
40 lb ā 18.0 kg
#HIITWorkout #DumbbellCardio #30MinWorkout #CardioChallenge #FullBodyBurn #SweatSession #HeartPumping #StrengthAndCardio #CalorieBurn #NoJumping #HIITTraining #FitnessJourney #WorkoutMotivation #BurnCalories #HomeWorkout #DumbbellExercises #HIITLife #StrongAndFit #CardioGoals #StrengthTraining #FunctionalFitness #HealthyLiving #GetFit #WorkoutAtHome #FitnessLifestyle #BurnFat #StayActive #GetMoving #StrengthWorkout #FeelTheBurn #FitAndStrong
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Get ready to blast calories and rev up your metabolism with this energizing 35-minute Total Body Conditioning (TBC) workout! šŖš„ Designed for all fitness levels, this routine will work every muscle group from head to toe, combining cardio, strength training, and core exercises for a complete workout experience. Grab your dumbbells and join me for a fun and challenging session that will tone your body and boost your fitness goals! Don’t forget to warm up and cool down!
#TotalBodyConditioning #Cardio #StrengthTraining #DumbbellWorkout #Toning #MetabolismBoost #FitnessRoutine #WorkoutAtHome #FitFam #HealthyLifestyle #ExerciseMotivation
Total Body Conditioning 90
Warm Up
Jumping Jacks
Wide Back Rows
RDLs
COMBO
Lateral Lunges – Goblet Hold
Standing Crunches
Plank Jacks
Chest Press
Glute Bridges
COMBO
Double Crunches
Lateral Lunges – Side Step
Jumping Jacks
Narrow Shoulder Press
Squats
COMBO
Lateral Lunges – Side Step Reach
Standing Crunches
Plank Jacks
Skull Crushers
Glute Bridges
COMBO
Double Crunches
Lateral Lunges – Side Step Reach Press
Jumping Jacks
Stationary Lunge Hammer Curl COMBO – Right
Stationary Lunge Hammer Curl COMBO – Left
Lateral Lunges – Side Step Reach Press Knee Lift Balance
Standing Crunches
Cool Down
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@annieacres
October 31, 2024 at 8:52 pm
Thank for demonstrating at home exercises.
@Richard-xg1vv
October 31, 2024 at 8:52 pm
Your style and manner make you one of the best teachers/instructors on the internet ! You're helping a lot of people with your common sense and safe methods of getting into better condition.
@robinheberlig6434
October 31, 2024 at 8:52 pm
My podiatrist told me not to come up on my toes because I have arthritis in my big toe. Is he correct and I should NOT do the first exercise.
@ginkodragon
October 31, 2024 at 8:52 pm
These are perfect for me and my husband. We are 76, and my husband has limited mobility during to some spasticity after a stroke.
For me, I i have two bad knees with torn acls in both knees, and surgeries need to strengthen my legs to be able to get into my high truck with less pain. I do that heel drop when doing tai chi, but lunges hurt my knees.
Love your dog!
@Jan-lb2sf
October 31, 2024 at 8:52 pm
I have osteoarthritis…so do I still do these exercises?
@thecatatemyhomework
October 31, 2024 at 8:52 pm
Thank you. These exercises are great!
@m.b5046
October 31, 2024 at 8:52 pm
hello Dr.
May I know if the exercise bike is good for hip arthritis and knee osteoarthritis or not? Thanks
@jberg2332
October 31, 2024 at 8:52 pm
Thank you! I'm recovering from fractured kneecap it's been tough! You have helped tremendously! ā¤
@lynneberry6495
October 31, 2024 at 8:52 pm
Great! šš Love your doggie.. So cuteš
@conniethornbury9464
October 31, 2024 at 8:52 pm
I have osteoporosis especially in my wrists and back. There's an overwhelming amount of info out there.Thanks for breaking it down in a concise and informative way š¤š
@missytamik9209
October 31, 2024 at 8:52 pm
Hi Alyssa! Is walking enough for gaining bone density or do I need to be jogging to get the benefits?
@claudinevandamme4809
October 31, 2024 at 8:52 pm
I love the dog laying and watching the video..thinking…mmm I don't think so..š
@purpleseven5470
October 31, 2024 at 8:52 pm
Thank you š
@MrsMcFeely
October 31, 2024 at 8:52 pm
I love your channel. I have early onset osteoarthritis due to EDHS (and genetics). I have incorporated your side-stepping & tandem stance while brushing my teeth twice daily (4 mins total per day). The results are shocking to me! Just 2 simple exercises twice a day have helped alleviate my knee pain so much. I can't thank you enough! (Know how I thank you? I let the ads play in all your videos that I watch. š)
@Kaz-fb9lz
October 31, 2024 at 8:52 pm
Hi Alyssa, is there an alternative to heal drops if you have arthritis in the big toe joint? I caused myself a lot of pain from doing heal drops, I didnāt know at the time I had arthritis. Thank you for your videos, they are very helpful.
@nelumudagama7067
October 31, 2024 at 8:52 pm
Many thanks. Very practical and doable. š
@NancyLovvorn-p1n
October 31, 2024 at 8:52 pm
Ihavehallux rigidus and weight on toes is very little but can do it
@bertiebyrne749
October 31, 2024 at 8:52 pm
I so appreciate your videos. I am a #4 cancer survivor. Iām also 85 years old!
@parvatiranganathan3379
October 31, 2024 at 8:52 pm
I love ur videos as the exercises r simple n kitchen friendly.I am having RA in my left ankle n swelling too.Please show some exercises for ankle RA.
@janewhite
October 31, 2024 at 8:52 pm
I'm a bit worried about some exercises for osteoporosis bc I've just been diagnosed with lumber osteoarthritis?
@jeananderson1598
October 31, 2024 at 8:52 pm
Thank you! Love your channel. Unfortunately, I have tried various exercises with stumping even with modifications, my knees pay the penalty and are very sore the next day. I know itās good for me, but not worth the pain.
@onlyhummingalong
October 31, 2024 at 8:52 pm
I love your videos. Thanks.
@shadegarden7375
October 31, 2024 at 8:52 pm
Excellent!! You show and explain beautifully!!
@bettyking3636
October 31, 2024 at 8:52 pm
my old lady bones say thank you.
@meizheng8914
October 31, 2024 at 8:52 pm
I really like this idea. I will do it every day. Thank you. I just diagnosis osteoporosis .
@LilikoiJammin
October 31, 2024 at 8:52 pm
Iāve been doing Pilates since ā85, yoga more recently and power walking and thought I was in excellent shape. Much to my surprise I recently was diagnosed with severe osteoporosis and fractured my pelvis in 6 places from a slip & fall where I slipped into doing the splits and just tore my pelvis apart. At the physical therapy evaluation the therapist immediately noted how limber I am but no strength. Iām lifting weights in therapy but that ends soon so I am grateful for any and all help I can get. š¤ Thank you, this old dog is learning new tricks!
@ChittarupaYoga
October 31, 2024 at 8:52 pm
I like the stomp to stand exercise. I'm going to start doing that.
@lktravelsuk
October 31, 2024 at 8:52 pm
nice utube. Loved watching it. Please let me know how to order bands for my legs. which brand and how to order them and the cost and related equipment. Thanks
@gurpreetkaur-mk8uz
October 31, 2024 at 8:52 pm
Hello mam, i hVe ra and have knock knee inside problem,,,kindly make a video on this hiw to straighten knees pls
@kerriekina3166
October 31, 2024 at 8:52 pm
Thank you, no one has said why if they are better for you now I know I can do these very easily slowly over time thank youā¤šā
@sparky7915
October 31, 2024 at 8:52 pm
I have osteoarthritis and I find your exercises are very helpful. Tx. for posting this video!
@lindavonkreisler9645
October 31, 2024 at 8:52 pm
Easy to incorporate when you have exercises to do at home! Thanks
@vivian9803
October 31, 2024 at 8:52 pm
Is it more effective to do these in bare feet?